Are Green Peas (Matar) Good for Diabetes?

Yes, Green Peas are a good option to be included in the diets of diabetics due to many reasons. Green peas have a Glycemic Index (GI) rank of 22 which is low. Glycemic Index (GI) of foods indicates of how quickly the carbohydrates will absorb to raise the blood glucose levels. GI of rank from 0 to 50 are considered low, 51 to 69 are medium and 70 to 100 are high. Foods that are high in GI are not suitable for weight loss and diabetics.

Green Peas are also rich in fibre and data suggests that high fibre diets have hypoglycemic effects and may lead to marked changes in diabetic control ⁽¹⁾. One Cup of peas gives 13% of Recommended Daily Allowance (RDA) for magnesium. Magnesium helps improving insulin response ⁽²⁾. Having very low Magnesium will result in the pancreas not secreting enough insulin to control your blood sugar levels ⁽³⁾.

Healthy Green Pea Recipes for Diabetics

Low Fat Paneer and Green Peas Stuffed Paratha is a diabetic friendly paratha. It is low in fats and minimal oil is used for cooking. Good for those keeping a watch on their weight. Another great benefit from this recipe is that it’s a very good source of Calcium as it gives 22% of Recommended Daily Allowance (RDA) for Calcium.

Matarsutir is a light Bengali snack that can be consumed by diabetics as it gives 16g of carbohydrates per 2 kochuri’s. Being prepared from wheat flour and jowar flour adds to its nutritional value. It is baked and not fried making it a low fat snack.

Green Pea Pancake recipe gives 12.1g of carbohydrate per pancake and is a great option to be consumed as a snack. The green pea in it will not only add protein value to it but also will add an attractive green colour to the pancake.

Try this delightful Green Peas Curry loaded with protein which is good for diabetics as protein prevents blood glucose from shooting up. It contains milk which is low in GI but avoid adding milk to this recipe if you are on a low cholesterol diet.

If you’re on a low calorie diet then try Green Peas and Mint Soup as it’s not only low in calories but also is loaded with fibre which will aid in weight loss.

To try our other diabetic friendly recipes .

Caution: People with diabetes should always consult their doctor or nutritionist/dietitian before making changes in their diet to avoid complications.